Cutting (Definition)
A moderate calorie deficit with high protein to lose fat and keep muscle.
Cutting, often called getting defined, means eating below maintenance so the body uses stored fat. A deficit of about 500 calories a day typically leads to around 0.5 kg (1 lb) of loss per week.
Protein is set high because it protects muscle in a deficit and keeps you full. Keep lifting heavy: the training signal is what tells your body to hold on to muscle. Avoid extreme deficits; they cost muscle, energy and mood.
Calories and macros
| Calories | About 500 calories below maintenance per day. |
|---|---|
| Protein | 2.2 g per kg of bodyweight (1.0 g per lb) |
| Fat | 25% of calories |
| Carbohydrates | The remaining calories after protein and fat |
What to eat
- Lean protein at every meal
- High-volume vegetables
- Potatoes, oats and fruit for carbs
- Measured portions of fats
What to limit
- Liquid calories
- Mindless snacking
- Calorie-dense sauces
Sample day
| Breakfast | Egg-white omelet with spinach, 1 whole egg, toast |
| Lunch | Turkey breast salad with chickpeas and light dressing |
| Snack | Skyr or Greek yogurt with berries |
| Dinner | White fish, potatoes and roasted vegetables |
| Evening | Protein shake or cottage cheese |
Portions depend on your calorie target. Use the tracker to see your exact numbers, and check nutrition values in the food database.